CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led. Then, w/ a bare barbell, 4 sets of the complex:
2 snatch pulls
2 hang snatches
2 OHS
Weightlifting
Snatch (2×2@70%, 2×1@80, 1×1 @ 85%, 90%, 95%)
Overhead Squat (Work up to today’s 1RM, then drop 20% for 2×2)
Snatch Pull Complex (Work up to 90%, then 5 x 1)
2 Snatch Pulls
+ 1 Snatch High Pull
Accessory Exercises
Metcon (No Measure)
4 Supersets:
10 rower slide outs per side
10 alt. V-Ups per side
1 minute rest